THU 10/19/23 WOD

Warm Up - 2 sets:  5 push-ups to down dog - 10 PVC pass throughs - 5 push-ups to down dog - 10 PVC around-the-worlds - 5 push-ups to down dog - 10 PVC snatch grip behind the neck presses – Hang snatch progression:  5 hang deadlift shrugs (start at mid-thigh) – 5 hang muscle snatches – 5 snatch drops – 5 hang power snatches (1 set PVC / 1 set EB) - Every 2:00 x 3 sets:  5 hang muscle snatches – Build to a heavy set of 5 reps – Loading up:  3 sets:  3 hang power snatches –

Strength WOD – Hang power snatch – 3-3-3-3-3-3-3 – heaviest load

Post WOD - 1:00 active bar hang - 1:00 overhead empty barbell hold